Feeling overwhelmed is something most of us have experienced at some time or another. For my clients with ADD or for non-ADD family members, it can be a daily occurrence.
If you are feeling paralyzed by overwhelm or your brain feels like mush, one way to move out of this state is to move out of your head and into your senses … for just a few minutes. Give your brain some time to rest and renew by focusing on one of the following:
Color: Choose a color and scan the environment for it. Some choices you are likely to see often are blue, yellow, red, or green. Indoors or outdoors, you will be amazed at how many times you find your color and its varying brightness, depth, and other qualities.
Breathing: Focus on your breath and the sensations of breathing in and breathing out. Feel the sensations in your body where you notice them the most – your belly, chest, or the air moving in and out of your nostrils.
Sounds: Notice the sounds around you. Try not to analyze or think about the sounds, but just let them enter your ears. Can you hear the heater? Voices? Birds? Traffic?
If you try this for five minutes when you’re stuck or overwhelmed, you might be pleasantly surprised at your clarity when you go back to your work or project. Getting out of our heads and into our senses for a while is a great tool to help us become more calm and focused. I hope you try it and I hope it helps!
Mimi Handlin, MSW, is a certified Life and ADHD Coach. She has been coaching in Seattle and nationwide since 2003 and has a special interest in coaching women, college students, and young adults to help them live with more direction and success.
As well as helping her clients gain more control over the practical aspects of life, she is also a certified stress reduction coach and teaches interested clients skills in self-care, self-awareness, and relaxation to improve their well-being and better manage adult ADHD symptoms. Mimi is compassionate, non-judgmental, supportive, and flexible in her approach to coaching. If you are interested in learning how ADHD coaching can help you or a loved one, please schedule a free consultation below.
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